what to have before sleep

For better sleep, consider these recommendations from Andrew Huberman on the Huberman Lab:

1. Limit Fluid Intake: Reduce fluid consumption to sipping water if needed, a few hours before bed. This can help prevent nighttime awakenings for restroom visits, which can disrupt sleep 1.

2. Consume Carbohydrates at Dinner: Eating carbohydrates in the evening can boost serotonin levels, promoting relaxation and aiding sleep. This approach is helpful as it doesn't disrupt sleep architecture, compared to some supplements 2.

3. Avoid Caffeine in the Evening: Refrain from caffeine intake within 8 to 12 hours before bedtime. Caffeine can disrupt sleep architecture, affecting slow-wave and REM sleep crucial for restfulness and recovery 3 4.

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     1

     Sleep and Hydration

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     2

     Carbs and Sleep

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     3

     Caffeine and Sleep

     01:27:41
     
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     4

     Caffeine Consumption Insights

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     5

     Sleep Supplements Insights

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     6

     Mastering Sleep Techniques

     00:41:39
     

4. Supplement Options: Consider magnesium threonate and theanine, which can aid in sleepiness and anxiety reduction. However, their combination can lead to excessive sleepiness, so it's important to adjust dosages as needed 5.

5. Non-Supplemental Practices: Engage in non-sleep deep rest (NSDR) or yoga nidra for relaxation. These are cost-free practices that can enhance sleep quality and are available online 6.

These methods are aligned with both scientific insights and personal experiences shared by Andrew Huberman.